3 DAY HARDCORE
WORKOUT SUMMARY
Main Goal
Muscle Building
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
8 weeks
Days Per Week
3 days/week
Time Per Workout
45-60 mins
Equipment Required
Barbell, Bodyweight, Cables, Dumbbells, Machines
Target Gender
Male
Description:
Prepare to push your limits and achieve your muscle-building goals with the "3 Day Hardcore Program." Designed for intermediate-level trainees, this 8-week workout regimen combines effective exercises targeting all major muscle groups. Each of the three workout days is dedicated to specific muscle areas, ensuring a comprehensive approach to your training.
Monday: Legs & Back
| Exercise | Sets | Reps |
| Legs | ||
| Squats | 4 | 12, 10, 8, 6 |
| Leg press | 3 | 10, 8, 6 |
| Deadlift | 3 | 6 heavy |
| Standing calf raise | 6 | Max to failure |
| Back | ||
| Wide grip pull ups | 3 | 8, 6, 4 |
| Seated row | 3 | 10,10,8 |
| One Arm Row | 2 | 10,8 |
| Hypertension | 3 | 12 |
Tuesday: Rest Day/Cardio/Abs Exercise Sets
| Exercise | Sets | Reps |
| Active Rest: Freeform Cardio and/or Abs workout. |
Wednesday: Chest & Shoulders
| Exercise | Sets | Reps |
| Chest | ||
| Barbell bench press | 4 | 10, 8, 8, 6 |
| Incline dumbbell bench press | 3 | 10,10,8 |
| Cable crossover | 3 | 10-12 |
| Incline dumbbell flys | 3 | 8-10 |
| Shoulder | ||
| Military press | 4 | 10, 8, 8, 6 |
| Dumbbell lateral raise | 3 | 10,8,8 |
| Dumbbell rear delt fly | 3 | 10 |
| Dumbbell shrugs | 3 | 12 |
Thursday: Rest Day/Cardio/Abs
| Exercise | Sets | Reps |
| Active Rest: Freeform Cardio and/or Abs workout. |
Friday: Arms
| Exercise | Sets | Reps |
| Triceps | ||
| Triceps bench dips | 3 | 10,8,6 |
| Lying tricep extensions | 3 | 10 |
| Close grip bench press | 3 | 6( slow and heavy) |
| Bicep | ||
| Standing barbell curl | 3 | 8,8,6 |
| Preacher curl | 3 | 12 slow |
| Incline dumbbell curls | 3 | 20, 15, 10 Ultra Slow |
Saturday: Rest Day/Cardio/Abs
| Exercise | Sets | Reps |
| Active Rest: Freeform Cardio and/or Abs workout. |
